Program Description
Prioritized to allocate as much focus as possible to building a V-shape. The program revolves around getting stronger at incline bench, shoulder press and weighted pull-ups.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Muscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJun 03, 2024 07:41
- Last EditedJul 25, 2024 09:22
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
2
Bench Press (Dumbbell)
3
3
Chest Fly (Dumbbell)
2
4
Squat (Barbell)
3
5
Lateral Raise (Machine)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2
Wide Grip Lat Pulldown
3
3
T-Bar Row
3
4
Sumo Deadlift (Barbell)
2
5
Y Raise
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
One Arm Lateral Raise (Cable)
3
4
Tricep Pushdown (Cable)
2
5
Overhead Tricep Extension (Cable)
2
6
Bicep Curl (Barbell)
2
7
Incline Curl (Dumbbell)
2
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
2
Bench Press (Dumbbell)3 Sets
3
Chest Fly (Dumbbell)2 Sets
4
Squat (Barbell)3 Sets
5
Lateral Raise (Machine)1 Set
Day 2
1
Pull-Up (Weighted)3 Sets
2
Wide Grip Lat Pulldown3 Sets
3
T-Bar Row3 Sets
4
Sumo Deadlift (Barbell)2 Sets
5
Y Raise1 Set
Day 3
1
Overhead Press (Barbell)3 Sets
2
Lateral Raise (Dumbbell)3 Sets
3
One Arm Lateral Raise (Cable)3 Sets
4
Tricep Pushdown (Cable)2 Sets
5
Overhead Tricep Extension (Cable)2 Sets
6
Bicep Curl (Barbell)2 Sets
7
Incline Curl (Dumbbell)2 Sets